Back Rack Reverse Lunges 3x10 - Each set should be a heavy, working set - 10 reps total (5 per leg) Weighted Pull-ups 3x4-6 Strict pull-ups only. No kipping. Scale to negatives with a 3 second descent. Sounds like Kettlebell Fran 2RFT: 21-15-9 Double KB thrusters (53/35) Pull-ups 5 minute rest - 20 minute time [...]
Push Press 1x1 15 minutes to establish 1RM push press Push Press for load: #1: 1 rep Metcon 3RFT 10 deadlifts (275/185) 15 ring dips 400m run
Hang Squat Snatch EMOMx10 1 hang squat snatch every minute on the minute for 10 rounds. Increasing weight each minute. EMOMx10 5 burpee box jump-overs (24/20) 5 toes-to-bar Toes-to-Bar EMOMx10 10 jumping lunges (total) M.E. calorie row
Metcon 4RFT - 10 min cap 10 KB SDLHP (53/35) 20 sit-ups 30 double unders Front Squat 4x8 Increasing weight each set for a heavy set of 8. Start at a moderate weight. Front Squat for load: #1: 8 reps #2: 8 reps #3: 8 reps #4: 8 reps Single-arm KB Row 4x8 - 8 [...]
Deadlift 4x6 All reps at moderate weight. Superset with HSPU Deadlift for load: #1: 6 reps #2: 6 reps #3: 6 reps #4: 6 reps HSPU 4 x M.E. 4 max effort sets of HSPU, or skill practice - 20 seconds rest between sets - RX+: strict HSPU - Score is total reps Metcon 4 [...]
Shoulder Press 1x1 15 minutes to establish 1RM shoulder press. Shoulder Press for load: #1: 1 rep Metcon 1000m row 100 wall ball shots (20/14) 1000m row
Weighted Front Rack Step-up 4x8 Weighted Front Rack Step-up 4x8 - 4 per leg, alternating legs each rep - Stand fully using one leg Tempo Ring Rows 4x10 - 3 seconds up, 1 second pause, 3 seconds down, no pause - Feet elevated if possible Metcon EMOM x 21 Minute 1: 10 burpee box jump [...]
Clean + Hang Clean 6x1 Yes, it means squat :) Record heaviest successful lift. Clean for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep Metcon 400m run 12 squat snatches (135/95) 400m farmer's carry (53/35) 12 squat snatches 400m run
Back Squat 4x8 Back Squat for load: #1: 8 reps @ 50% #2: 8 reps @ 60% #3: 8 reps @ 65% #4: 8 reps @ 70% Weighted Pull-Ups 4x8 Weighted if possible. If you can't do pull-ups, scale to negatives with 3 second descent. Metcon 10 minute AMRAP: 10 thrusters (95/65) 10 pull-ups [...]
Power Snatch 4x2 E90 Every 90 seconds for 4 rounds perform 2 power snatches at 70% of 1RM snatch. Power Snatch for load: #1: 2 reps @ 70% #2: 2 reps @ 70% #3: 2 reps @ 70% #4: 2 reps @ 70% Snatch 1st Pull + Snatch 4x2 E90 Every 90 seconds for 4 [...]